Visualization Applications For Bodybuilding

The ability to use visualization in a variety of circumstances is a key component to what defines a successful athlete. Unfortunately visualization is underutilized, and easily dismissed as the slightly flakey second-cousin to “Goal Setting”. We’re aware it exists somewhere out there on the periphery; we may even believe it works. But what is it? How do I do it? Isn’t visualization sort of…silly?

In a culture such as Bodybuilding, success is defined by terms like ripped, shredded, density, cuts, pumped and vascularity. Therefore it’s unlikely you’ll catch yourself bragging to your friends at the gym about how much weight you can move “with my mind”. That being said, the evidence overwhelmingly points to the ability of an athlete to visualize a positive outcome, is an important predictor to the achievement of his goals.

It makes sense that as physical beings, athletes are happy during the “doing” of things. In team sports they rely on their coach to redirect the play and make adjustments to their game or technique. However, in an endeavor such as Bodybuilding, most of us are working alone without the benefit of an objective eye, and we run the risk of getting stuck in a mindless cycle of training. Bodybuilders need the concrete experience of “doing”, but isn’t there more to it than that? This is what many of us are guilty of, if left to our own devices…

Who do we turn to when we reach a plateau or we suddenly lose motivation? I’ve had the experience of arriving at the gym only to discover that I’d literally prefer getting punched in the face than having to train legs. I’m serious, I had this whole fantasy of marching over to the squat rack and instead of the bar, was this enormous stranger waving a fist the size of a wheelbarrow. In this fantasy, I’d calmly step into the rack and accept a punch before scampering off, happy because in my mind, this was a pretty darn fair exchange.

Having an inspiring goal to aim for doesn’t mean you’re unsusceptible to self-doubt. Visualization enables you to effectively be your own coach and your own cheering section, sometimes when you need it most.

Visualization is helpful in the self-evaluative process and to develop a mind-muscle connection. Obviously, we need to experience “doing” to make progress, muscles are not going to grow themselves. However, to balance our experiential learning (Kolb & Fry, 1975) a portion of our training should be devoted to abstraction (dreaming/visualizing), as well as goal-setting (short & long-term):

Let me be clear, Visualization is not to be confused with the buzzword “manifestation”, which I define as the act of lounging passively on a hoard of tasselled pillows while sending vague wishes out to the Universe on wafts of stale cigarette smoke. That model would look something like this…

Visualization is a skill- one that takes practice. It works best in tandem with specific goals- but what is a goal but a dream we take steps to realize? If life is about ascension (as opposed to a downward spiral into the depths of failure) you want to look at your weaknesses as well as your strengths, in order to reach your potential.

What most people don’t realize is that we already busy little Visualizers. We imagine what might happen if we can’t make the mortgage payment this month. We project the possible implications of a torn rotator cuff and engage in worst-case scenario fantasies, which may or may not include visualizing our future self as sentient and fat, spending our remaining days on the porch brandishing a whittling stick while hollering at the neighbor kids to “Stay the hell off my grass.” In short, we’re daydreaming much of the time anyway, but with pessimistic overtones that effectively shatter our ambition like Joan Rivers face on a cold December morning.

Neuroscience has shown that whatever you focus will rewire and shape your brain. Any internal images that go through your mind are not just abstractions, they affect you sensorially and you respond emotionally and physiologically. Let’s say your Imagination is a pack of wild dogs, running rampant, destroying the furniture, and being a general nuisance. Visualization trains those dogs into obedience, so you can harness their energy to work for you. Think… super smart dogs who win the Iditarod.

Positive Visualization takes place in the middle ground between goal-setting and daydreaming, and will enhance all aspects of your athletic performance from training, to competition, to recovery from injury- regardless of your sport. There are several hundred papers in the literature that support the concept that prior mental practice produces measurable gains in skilled performance, for both cognitive and physical tasks. (Shakell & Standing)

I’ll use the example of an athlete who is six months out from his or her first Bodybuilding contest.  The specific date of the contest determines the measurable number of training sessions available to him in order to reach his goal. In other words, the more specific his goal is, the more specific his training and visualization must be. Visualization can help him with:

*Time management.  Visualize yourself successfully maximizing your time in the gym. See yourself identifying and working on your deficits without ego. The gym is a tool to assist you in the achievement of your goals and you will take advantage of this tool and utilize it to the best of your ability. For this phase, Visualization helps with: planning, strategizing, preparation, adherence to structure.

* General focus and motivation. Take 5-15 minutes per day, every day to practice Visualizing a flawless presentation on stage/or lifting an unimaginable amount of weight in the gym/putting fear into the eyes of your competitors. Accept that negative thoughts about yourself will creep in (thanks Mom), but you’ll temporarily stop the Visualization if you cannot redirect your thoughts back to the positive. Remember, these are your private thoughts, nobody needs to know how absurd or egocentric these images are, therefore you’re free to imagine yourself executing a compelling “robot dance” to an adoring crowd. NOTE: Now is a good time to rid yourself if the impulse to dance the ‘robot” because, let’s be honest, there is no known presentation of the human physique less appealing than the “robot”. It’s like serving an exquisitely prepared meal on a paper plate. In this situation, Visualization helps with: confidence, creativity, empowerment, self-motivation, commitment, overcoming stage fright, overcoming the desire to dance “the robot”.

*Specific focus as it pertains to certain exercises. Prepare for and approach each exercise with intention and consciousness, especially if its an exercise you typically find frightening, or challenging. This does not mean you’re required to meditate in the lotus position before you squat, but you will make an effort to be present, “in the moment” and in control. Arnold Schwarzenegger claims an essential aspect to his success was due to never setting physical limits or creating mental barriers for himself.  Arnold didn’t just do arm curls for a set number of reps at a set amount of weight; he enhanced the physical process with mentally Visualizing his “biceps as big as mountain peaks”. You can transform the feeling of dread, into a physical sensation of excitement fueled by adrenaline. In this situation, Visualization helps with: overcoming fear, pushing past plateaus, gaining strength, focus, confidence.

* Overcoming injury. Some athletes' self-esteem and self-worth are very oriented in their bodies and their ability to perform with their bodies. Visualization enables the injured athlete to mentally practice those skills that may allow return to those activities, as well as assisting with pain management. Using all five senses, Visualization is a powerful tool in the rehabilitative process. In this situation, Visualization helps with: pain management, strategizing return to activity, expediting the healing process, giving the athlete some control over the recovery process.

* Psychological preparation for competition. When you’re practicing your mandatory poses, visualize yourself unapologetically taking up a large amount of space. You literally own the stage. You have already won. The poses themselves are designed to augment the appearance of physical mass and present a quality of confidence and openness. Again- don’t forsake the mental for the physical. Nailing your mandatories is more than simply the mindless positioning and flexing your body. It’s the blend of radiant confidence and accessibility to your extraordinary physique. In this case Visualization assists with: building confidence, mental rehearsal, imagery.

* Logistical preparation for competition.  Run the contest day though your mind in great detail when you can. Where will the judges be? Which aspects of your physique do you want to showcase, and which part do you want to downplay? What will you do if your music cue is early/late/the Macarena? Visualization as a form of mental rehearsal will help identify and prepare for potential challenges well ahead of time. Visualization will: Planning, forecasting, and strategizing.

* Contest day. Don’t waste your time vaguely wishing for everyone else to lose. This is a complete waste of energy, better spent specifically visualizing yourself as the winner.

**On Visualization as a mind-game. Everyone has a different psychology when it comes to competition. Some like to play “low status”- I’m a nice guy, so hey- don’t even worry about me! I’m no competition for you, brother! Like the Trojan horse, they sneak in with a calm energy- an energy slightly beneath the guys flaunting the huge egos- in the hope they’ll be underestimated. Then there’s the psych-out technique, the blatant pie-in-the-face of manipulation.

Here’s the thing, unless your natural instinct is to stay out of the way, or the “fight” part of your fight-or-flight response is an organic reaction- I don’t recommend either of these options. Here’s why. Any behavior that you have to generate yourself is therefore NOT a natural organic response to the competitive atmosphere. Pretending an emotion that you don’t actually feel may or may not affect the other guy the way you want, but it is guaranteed to affect you, and drain your focus. Think about times you’ve had to “fake” being in a good mood- it’s tiring, right? So this is your last chance to focus on what you’ve been working for…focus on yourself!

Visualization will help you consistently progress. It will enable you to achieve your goals, overcome obstacles every step of the way. It’s free, it’s relatively simple, and it works. Try it!

Thanks for reading, Jeni Gunn

About the author:

Jeni Gunn achieves the most joy from writing, acting, training, teaching, and sass. She’s a CPT with a background in comedy, film and theater- as well as acquiring a certification in Kinesics (the study and interpretation of non-verbal body language), which supports her work with individuals around stage presence and creative self-expression. A relative newbie to bodybuilding (2011), Jeni is currently in training for her first contest. If you wish to contact Jeni you can reach her at visualization4athletes@gmail.com.

REFERENCES

Kolb. D. A. and Fry, R. (1975) 'Toward an applied theory of experiential learning; in C. Cooper (ed.) Theories of Group Process, London: John Wiley.

Mind Over Matter: Mental Training Increases Physical Strength by Erin M. Shackell and Lionel G. Standing, Bishop's University (North American Journal of Psychology) Retrieved 14/01/12 from http://www.sportsmindskills.com/images/mind_over_matter_shackell_07.pdf

Further Reading

    The Experiential Learning Model by Kolb, David A.    http://www.learningandteaching.info/learning/experience.htm